Chili cook-off Saturday, November 2nd, 3:00 at the gym. There’s still a few spots available to enter a chili! Warm-up 2:00 bike, row, ski 3 sets: 5 KB bottoms up press10 KB deadlifts10 Reverse linges Strength/Skill Push Jerk 4-4-4-4-4 75% WOD 3 rounds for time of: 500 meter row or ski12 Deadlifts, 225/155 lbs21 Single DB Box Step-ups 50/35, 24/20″Read more

Warm-up 2:00 Bike, row, ski 3 sets: :15 Squat hold10 Sampson lunges:15 Bar hang3 Inchworms Strength/Skill Front squats 5-5-5-5-5 70% WOD 10 Minute AMRAP: 15 Air squats10 Power snatch 75/555 C2B Pull-upsRead more

WOD Teams of two will alternate movements to complete as many rounds and reps as possible in 21 minutes: 3 Push jerks 155/1056 Pull-Ups9 Toes-to-Bar12 Goblet Squats 70/5315 Calories of RowingRead more

Warm-up 2:00 bike, row, ski 3 Sets: 100 meter single OH DB carry10 PVC pass through lunges5-10 Push-ups Strength/Skill Snatch 3 70%3 75%2 80%1 85%1 90%1 95%1 100+% WOD EMOM for 15 minutes: Station 1|Dips x 5-10Station 2|Bar hang x max timeStation 3|D-ball carry x 100 MetersRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Skipping high knees10 Ring rows10 Pineapple pickers Strength/skill Clean 12 Minutes to build to a heavy single or work on technique WOD 9 Minute AMRAP: 4 Deadlifts 275/15512 Burpees over the barRead more